500 M Row
30 PVC Front Squats
20 Broad Jumps
10 Pull Ups
Skill:
Goblet Squat
Chest high- Weight on Heels- DB or KB held like a
chalice right below your chin
Demo: http://www.youtube.com/watch?v=J75qdN1QsBc&feature=related
WOD: "Fran-k"
5 Rounds of
10 Thrusters (95/65)
10 Pull Ups
then...
As many reps as possible in 5 mins of (pick one)
sit ups, double unders, box jumps, air squats,
KTE, OR back extensions
Nutrition Tips for the Week:
http://www.marksdailyapple.com/primal-blueprint-101/
Great video Caleb! Everyone is missing out on his blog!!!
ReplyDeleteDid the row KB workout today in 15:25. Tough one. Couldn't believe I had a 1000 row after the 750. Good times though. I'm sure I'll feel it tomorrow. Hey Caleb, they posted a great workout on the crossfit.com site today. Did you see it? it was...
ReplyDeleteThree rounds for time of:
50 Double-unders
50 Back extensions
I was practicing double unders today and got 15! lovin it.
15:25? You should be competing tomorrow!
ReplyDelete